Tag Archives: Building

Take Your Gym Bag With You

May 2, 2016Exercise, Fitness, Health, Ketogenic Diet, Low Carb Meals, Motivation, NLP, Paleo, weight lossBio Hack, Building, coach, coaching, diet, dieting, exercise, Fitness, food, Food Addiction, health, healthy eating, inspiration, Intermittent Fasting, Keto, Ketogenic, lose weight, Mental Strength, Motivation, NLP for weight loss, paleo, Plateau, Pounds, shred, success, take action, Weight, Weight Loss, workoutadvancedweightlossresources

It can be difficult at times to stay dedicated to your workout plan. There are many things that can get in the way. However, here is one thing you can do in order to make your commitment to your workout a little easier–take your gym bag with you.

Now, I understand that many people who are dedicated to working out do so at home or in the morning. This will not apply to you.

However, if you are one of those people who go to the gym after work, this will help. Why? You can imagine why for yourself. You leave work with every intention of going home, changing, and going to the gym. But when you get home personal business gets in the way. The phone rings, you need to pick up something for dinner…. The list could go on. Or you get home and you want to sit down for just a second and once you do you realize that you are too tired to make it to the gym.

Has this happened to you? My post-work workout has been derailed more than I’d like to admit because of things like this. The way to avoid this is by simply bringing your gym bag with you. You will avoid going home and getting tangled up in everyday life.

Of course I’m not saying that bringing you gym bag with you will magically solve all the obstacles that could get in the way of your post-work gym session, but it is one easy thing you can do in order to stack the deck in your favor. So, if you are going to go to the gym after work, take your gym bag with you!

Ways to Make Your Commitment to Weight Loss Easier (Audio)

April 11, 2016Exercise, Fitness, Health, Ketogenic Diet, Low Carb Meals, Motivation, NLP, Paleo, weight lossBio Hack, Building, coaching, Cravings, diet, dieting, exercise, Fitness, healthy eating, inspiration, Keto, Ketogenic, lose weight, Low Carb, Mental Strength, Motivation, Muscle, NLP for weight loss, paleo, Plateau, psychological, shred, success, take action, Weight Loss, workoutadvancedweightlossresources

In this episode of A Mind For Fitness Podcast, Ian gives advice on how to make keeping your goals much easier. Enjoy!

What You Need To Try Before You Give Up (Audio)

March 21, 2016Exercise, Fitness, Health, Ketogenic Diet, Low Carb Meals, Motivation, NLP, Paleo, weight lossBio Hack, Building, diet, exercise, Fitness, food, Food Addiction, health, healthy eating, inspiration, Intermittent Fasting, Keto, Ketogenic, Low Carb, NLP, NLP for weight loss, paleo, Plateau, Pounds, Weight Loss, workoutadvancedweightlossresources

A new episode of A Mind For Fitness Podcast is now available. In this episode Ean Carlin talks about why we want to give up on trying to lose weight and what you need to know before you do! Enjoy!

The Intermittent Fasting Wars Pt. 2 (Written)

March 17, 2016Exercise, Fitness, Health, Ketogenic Diet, Low Carb Meals, Motivation, NLP, Paleo, weight lossBio Hack, Building, diet, Fitness, Intermittent Fasting, lose weight, Low Carb, Mental Strength, Motivation, Muscle, NLP for weight loss, paleo, Plateau, Pounds, psychological, success, take action, Weight Loss, workoutadvancedweightlossresources

If you really want to lose weight, you need to eat 6 small meals a day. And you never want to skip breakfast! Right? Well, that is what I was told my whole life. In fact, fairly recently I did a review (audio) on Chris Powell’s book, Choose to Lose: The Seven Day Carb Cycle Solution. In that book, he advocates six small meals a day. I followed it for a while and I lost weight!

Well the truth is I lost a little weight. And the reason I lost it was not because the diet was so great. Rather it was due to the fact that I was on a plateau and it changed things up enough to get my metabolism working again.

The six meal a day plan can work for some of the people some of the time. For example, if you take someone who is eating a bowl of granola in the morning and/ or a bagel, and switch them to 4 egg whites and half a banana, you will see results. Out of the two, the former is way worse for your blood sugar. So the six meal a day diet can work, but it does not work nearly as well as intermittent fasting (IF).

Why IF Works

There is lots of science regarding IF. I do not have the time to go into all of it here. However, I will quickly mention that the reason it works is that it allows your body to tap into your fat reserves. Your body only runs on two types of fuel–sugar and fat. When you eat 3 or 6 times a day you are fueling your body with sugar and training your body to prefer to run on sugar.

However, when you go without food for a significant period of time, you use up all your sugar. The only fuel left for your body to run on is fat. And in fact, your body runs better on fat than sugar. And the more often you run on fat, the more your body wants to run on fat preferentially.

There are lots of big words I could have used to explain the above paragraphs, but it really is that simple. If you do not have sugar in your body, you will run on fat.

Starvation Mode

But what about starvation mode? If you have been led to believe that 3-6 meals is the way to go, and that you should never skip breakfast, you may have also heard of the dreaded “starvation mode.” This is the belief that if you do not keep feeding your body every 2 hours or so you will store fat instead of burn it. Why? Because (they say) your body thinks it is going though a famine and will want to hang onto fat.

The fact of the matter is that this is simply not true. In order for your body to go into “starvation mode,” you have to go without food for a few days. But even then, you will eventually start losing weight. So do not fear. Going without breakfast, or even going without food for a day, will not not make you gain weight!

IF Programs

There are many IF programs to choose from. In the next article, I will list them and let you know which protocol I chose to lose nearly 20 pounds in about a month!

The Wild Diet Review (Audio)

February 18, 2016UncategorizedAbel James, Building, coach, diet, dieting, exercise, Fat Burning Man, Keto, Low Carb, NLP for weight loss, paleo, The Wild Dietadvancedweightlossresources

On this episode of A Mind For Fitness, Ean is reviewing Abel James’s book, The Wild Diet. Enjoy

Why Traditional Diets Work For Some People

February 9, 2016Exercise, Fitness, Health, Ketogenic Diet, Low Carb Meals, Motivation, NLP, Paleo, weight lossBio Hack, Building, Chris Powell, coach, coaching, Cravings, diet, dieting, exercise, Fitness, Food Addiction, health, healthy eating, inspiration, Keto, Ketogenic, lose weight, Low Carb, Mental Strength, Motivation, NLP for weight loss, paleo, workoutadvancedweightlossresources

In this episode, Ean gives the straight scoop on why low calorie, Low fat diets work for some people some of the time. As well as why it does not work for others and why you should never make it your lifestyle.

Overcoming Your Plateau

February 3, 2016Exercise, Fitness, Health, Ketogenic Diet, Low Carb Meals, Motivation, NLP, Paleo, weight lossBio Hack, Building, coach, coaching, Cravings, diet, dieting, exercise, Fitness, Food Addiction, health, healthy eating, inspiration, Keto, Ketogenic, lose weight, Low Carb, NLP for weight loss, paleo, success, take action, Weight Loss, workoutadvancedweightlossresources

In the previous two articles, we talked about why we hit plateaus in the first place. In addition we addressed what not to do when your weight loss stalls out. In this article, we will finally turn our attention to what you actually need to do in order to overcome your plateau.

Change Things Up

If you have stopped burning fat because you are simply not following your diet correctly, then needless to say, you need to follow your workout and eating program more faithfully. However, if you have followed your diet faithfully, and you have stopped losing weight, then the answer to your problem is rather simple: change things up!

Your body has adjusted to what you are doing and as a result you have stopped losing weight. In order to fix this problem, you need to stop your old program and try a different program. There are primarily two arias that you need to change. First is diet and the second is exercise.

Diet

The first thing to change is your diet. This is not difficult to do. For example, if you have been intermittent fasting, then stop. Try eating six small meals a day, or at least switch to three meals a day.

The reverse is true also, if you have been on a diet that requires you to eat all day switch to intermittent fasting for a while.

While I do not recommend a low fat diet for the long run, I do recommend trying it for a short time. Try it for about a week and go back to LCHF. See what happens.

I also feel the same way about veganism. There is no problem in giving up meat for a week. It is another way to shock your system and get you to start burning fat again.

Exercise

It is true that 70% of your weight loss comes from diet. But 30% comes from exercise. For many out there, they have stopped losing weight because they do not exercise. If you want to start losing weight again, start exercising and see what happens.

There is also a segment of the population who are always exercising. I know it is difficult to do, but you may need to give your body a rest. In other words, stop working out for a while. This may be just what you need.

Finally, you can change the kind of workouts you are doing. In other words. If you are doing a lot of cardio, start lifting weights. If you are lifting weights, start doing more cardio.

Closing Thoughts

It can be discouraging to hit a plateau. However, the suggestions listed above proven strategies to help you start losing weight again. I know because I have seen these things work in many other people, but also I know because I have seen them work in my own life. I have hit many plateaus on my weight loss journey and have overcome every one of them. You can to. Don’t give up!

How Much Do Calories Actually Matter? (audio)

January 25, 2016Exercise, Fitness, Health, Ketogenic Diet, Low Carb Meals, Motivation, NLP, Paleo, weight lossBio Hack, Building, Cravings, diet, dieting, exercise, Fitness, health, healthy eating, inspiration, Keto, Ketogenic, Low Carb, Motivation, NLP for weight loss, paleo, psychological, success, take action, Weight Loss, workoutadvancedweightlossresources

There is a new episode of A Mind For Fitness Podcast. In this episode, Ean Talks about why it is more important to count carbs rather than calories. Also, what is a calorie and how you can avoid overeating. Enjoy!

Why We Hit Plateaus In Weight Loss

January 24, 2016Exercise, Fitness, Health, Ketogenic Diet, Low Carb Meals, Motivation, NLP, Paleo, weight lossBio Hack, Building, coach, coaching, Cravings, diet, dieting, exercise, Fitness, food, Food Addiction, health, Inches, inspiration, Keto, Ketogenic, Mental Strength, Motivation, NLP for weight loss, paleo, Plateau, Pounds, psychological, shred, success, Supplement, take action, Weight Loss, workoutadvancedweightlossresources

I recently did a podcast where I addressed the issue of hitting plateaus in weight loss. I talked about why we hit them and what we can do to get past them. This blog post will address the first half of the issue. Namely, why we hit them. In the next post, I will talk about what not to do and why. After that, I will talk about the active things you can do to get past them and get back on the road to burning fat.

Two Main Causes

The truth is there is only two reasons why your weight loss progress stops. The first is you are just not sticking to your diet correctly. The second is your body has simply adjusted to your dietary and/or workout regiment.

Not Sticking To Your Diet

Sometimes your not sticking to your diet simply because you are cheating too often. If this is the case, the truth is you need to do the diet correctly.

However, there are times when you really think you are sticking to your diet, but in reality you are unknowingly are consuming too many carbs and too many processed foods. For example that salad you had for lunch may have had many more carbs than you thought.

On one occasion I was happily eating a salad when I noticed that it was slightly sweeter than I thought it should be. The reason for this is that there were craisins in the salad. When I finally looked up the carb count in craisins, I realized that my salad contained my daily allotment of carbs. I was shocked.

If this kind of thing happens too often, you will certainly stop losing weight.

Body Adjustment

However, for many, you are sticking to your diet and you have still hit a plateau. The reason for this is that your body has adjusted to your diet and/or workout plan. One thing to keep in mind is that your body is always looking to establish an equal balance within itself. Losing wight is an imbalance within the body. And an imbalance is a shock and perceived as a treat to survival. Even though there are great benefits to losing excess fat, your body is still seeking to establish equilibrium as a survival tool.

Next Post

So there are your two reasons why you will stop losing weight. The next post will deal with what not to do about it.

If you liked this, please share this post on your favorite social media.

Getting Past Your Plateau (Podcast)

January 18, 2016UncategorizedBio Hack, Building, coach, coaching, Cravings, diet, dieting, exercise, Fitness, food, Food Addiction, health, healthy eating, Inches, inspiration, Keto, lose weight, Low Carb, Mental Strength, Motivation, Muscle, NLP, NLP for weight loss, paleo, Plateau, Pounds, psychological, shred, success, take action, Weight, Weight Loss, workoutadvancedweightlossresources

A new episode of A Mind For Fitness Podcast is now available. In this episode, Ean talks about why we hit plateaus. And what we should and should not do about it. Enjoy!

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